1 Percent Milk Vs. Skim Milk

by Jan Sheehan

Skim and 1 percent milk differ in their fat content, but their nutrient contents are essentially the same.

Cow's milk, an excellent natural source of calcium, comes in many varieties. The main types sold in grocery stores are whole milk, 2 percent milk, 1 percent milk and skim milk. They differ mainly in their fat content. While 2 percent milk contains 2 percent milk fat, 1 percent has half as much fat. By law, skim milk can have no more than 0.2 percent milk fat. Because 1 percent milk has more fat, it also has more calories. You may want to choose skim milk if you're watching your weight, but both are healthy choices.

Fat Content

While whole milk contains 3.5 percent milk fat, most of the fat has been removed from 1 percent milk. It contains just 1 percent milk fat, or half as much as 2 percent milk. Skim milk isn't technically fat-free, since it can contain up to 0.2 percent milk fat, but skim milk is as close as you're going to get to nonfat. Because milk fat contains saturated fat, which increases the risk of heart disease, the American Heart Association recommends drinking skim milk rather than 1 percent milk. Skim is also lower in artery-clogging cholesterol.

Caloric Content

You'll consume 14 more calories per cup if you choose 1 percent milk over skim milk. According to the U.S. Department of Agriculture, 1 cup of 1 percent milk contains 105 calories compared to 91 calories in a cup of skim milk. Either one is a more weight-friendly choice than whole milk, which has 150 calories per cup. Consuming too many calories can result in weight gain. If you drink 3 cups of 1 percent milk per day, those 14 calories can add up over the course of a week, making skim milk a better choice for weight loss.

Nutrient Content

The nutrient content of skim and 1 percent milk is almost identical. According to the USDA, 1 cup of skim milk has 316 milligrams of calcium, 8.75 grams of protein, 255 milligrams of phosphorus and 419 milligrams of potassium, while a cup of 1 percent milk has 314 milligrams of calcium, 8.53 grams of protein, 245 milligrams of phosphorus and 397 milligrams of potassium. All milk sold in the United States is fortified with vitamin D because this vitamin is needed to absorb calcium; skim and 1 percent milk are frequently also fortified with vitamin A. According to the American Heart Association, skim milk and 1 percent milk contain slightly more nutrients than 2 percent and whole milk.

Considerations

Whole and 2 percent milk tend to taste richer and smoother than the low-fat and skim varieties. If you're used to the taste of whole or 2 percent milk, the American Heart Association suggests moving to 1 percent or skim milk gradually. Try switching from whole to 2 percent milk for a week, then move to 1 percent and finally skim milk. That way your taste buds will have time to adjust, making the switch easier. Organic skim and organic 1 percent varieties have the same fat and nutrient content as the non-organic varieties.

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About the Author

Jan Sheehan is an award-winning medical and nutrition writer, having entered journalism in 1992. She is a former contributing editor for "Parents" magazine. She has also written nutrition articles for "Self," "Fitness," "Ladies' Home Journal," "Health" and other magazines. Sheehan has a Bachelor of Arts in journalism from Purdue University.

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